How to Sleep in Spite of The Ringing in Your Ears

Is the ringing in your ears stopping you from sleeping? It’s not necessary. If you would like to get a better nights sleep, think about these tips to quiet this aggravating unrelenting sound.

Moderate to severe tinnitus can definitely cause a problem with your sleep cycle. In the middle of the day, you’re preoccupied with noise and activity so your tinnitus might seem less noticeable. But tinnitus can seem louder and more disturbing at night when it’s quiet.

The good news is, if you want to have an easier time falling asleep, there are some things you can do.

Below are 5 tips to falling asleep despite your tinnitus.

1. Quit Fighting Against The Noise

Though this might sound difficult, if you focus on it, it gets worse. If you begin to become irritated, your blood pressure goes up and this makes tinnitus symptoms worse. So the more irritated you get dwelling on it, the worse you are probably going to feel. Paying attention to something else and making use of the strategies below can help make the noise seem softer.

2. Follow a Nighttime Schedule

Condition your body to feel sleepy at the right time by creating healthy sleep habits such as dimming the lights, winding down at least a half an hour before bed, and going to bed at the same time each night. This will make it easier to fall asleep when you’re ready.

Tinnitus has also been related to stress. Creating habits to lower your stress level before you go to bed can also be helpful, like:

Listening to quiet sounds or soft music

reduce the heat in your bedroom

Bathing

Focusing on thoughts that make you calm and happy

Staying away from drinking alcohol

Dimming the lights at least one hour before bedtime

At least a few hours before bed, steer clear of eating

Stretching or doing yoga

Reading a book in a peaceful room

Doing deep breathing or a short meditation

Training your body to transition into sleep by getting into a predictable routine before bed helps you shift away from the stresses of the day.

3. Pay Attention to What You Eat

Artificial sweeteners and alcohol are well-known triggers for tinnitus. Stay away from certain foods if you discover, after tracking your diet and symptoms, that they trigger or worsen your tinnitus. You might feel that you still need your morning coffee, but avoid caffeine in the afternoon or evening.